Fartlek Training : Methods and Benefits

(This post originally appeared at http://wellthy.fit/fartlek-training-method-benefits/)

 

I hate interval training – I just cannot understand the logic of running your heart out for those 2-5mins (depending on how long the interval is). My friends swear by it and have also dragged my reluctant self out for some of those sessions. There have been enough discussions on the merits and demerits of the same between us but I have this big phobia – the phobia of “I-will-die-doing-intervals”. And so any group runs planned with interval training as the theme sees me at my creative best – of coming up with excuses to skip the session.

I hate intervals but there is one thing that I completely agree with – the result you get with interval training :

• an improved cardiovascular system – increases lung capacity which is what builds stamina and endurance
• trains the muscles to tolerate lactic acid build-up significantly – gets the body used to working even with some fatigue

And so basically, it improves the overall aerobic power and fitness levels.

Now if you are like me and have the “do-not-want-to-die-while-interval training” phobia, what can you do as an alternative to get the above results? One of the ways to get this kind of training is doing Fartleks. Infact Interval training is nothing but a formal and more structured form of fartleks. And I am happy with the rudimentary way of building up my cardiovascular capacity.

 

What are Fartleks ?

Fartlek is a Swedish term which means speed play. Fartlek running involves varying the pace throughout the run, alternating between fast segments and slow jogs and these segments can be based on how the body feels.

 

How do I use fartleks in my runs?
 

Training Runs: I use the fartlek workouts in two ways during my training runs:

1. I do short periods of slightly higher pace run as part of my normal run. I maintain the faster pace for a short distance or time intervals, such as 200m or 30 seconds and then get back to my normal running pace. Sometimes, I race a cycle or a rickshaw for that small stretch – and you should see the competitiveness in the riders facesJ. On some occasions, I have tried to catch some fast runners – and failed L. But what it helps in is that it simulates what is possible for you to do on a race day. On a race day you will have opportunities to speed up, but then you will have to settle back to a normal pace. You can’t stop, walk or bend over double panting and huffing trying to get your breath back during the race after a speedy stretch.

2. My last km irrespective of the distance I have run that day is the fastest. It not only helps getting used to running fast on tired legs, it’s a big confidence booster and these muscle memories help me speed up anytime during the race.

The one important thing is that I do not run my heart out, its fast – way faster than my target speed for the day, but easy enough that I can get back to my normal pace easily. And also what’s important is to have the discipline to add these stretches at regular intervals during the run.

Races: I have very successfully used fartleks during my races – my A Races and also races being run as part of the training. I speed up to overtake the runner in the front, sometimes leaving a big gap between us and sometimes leaving a runner between us J This is so that I am not made to do unnecessary big swings in my pace and after each such attempt can find enough time and distance to get my breath back by running at a normal pace.

I am a big fan of these – my unstructured mind loves these compared to the formal interval training where I keep looking at the watch to check – how much more distance to cover ???

Go ahead try it… and Good Luck !!!!

 

By Rashmi Mohanty for Wellthy.fit

 

About Rashmi (In her own words)

I am senior finance professional working for a global company. A mother of two, I took up long distance running six years back to get away from the stress of increased demands in managing a career, a family and other worldly duties. It gave me “my-me-time” and a great set of friends. What started as a stress buster, has also seen me do some crazy stuff besides the usual HMs and FMs (which I have run many) – trail ultras at Bhatti, Comrades twice over, travel domestic and internationally to run a race !!!
I enjoy both the pleasures and the pain running brings into my life and can say that I am hooked.

Training Right and preventing injuries

It's been 6 years now with my addiction for long distance running. And I can say I have reached a point of no return.  No rehab, no retreats, nothing can get me off it - that's what I think but then I look around and see many of my runner friends injured and I know if there is one thing that can and seriously can get me off the track is a running injury. I too have been injured in the past and it took some serious disciplined effort to get back onto the track. And so is there a way to avoid running injuries - yes!! One can with a proper disciplined structured training program.
What else will proper training help you achieve - Your running goal !!!
In these 6 years, I have trained properly only thrice and not only achieved my running goal every time but I have stayed injury free too.
1. My first Airtel HM in 2010 - I did a slow 2:52 that year in my first HM and realised I need to train properly if I need to get closer to my target of 2.20. I trained proper and finished in 2:15
2. My first Comrades Ultramarathon in 2014- I picked up a plan from the Comrades website and trained to the "T". I started the race, confident of getting a sub 11.30 hrs and was rewarded with an ecstatic 11:13. In fact while training for this I also achieved my targets for the shorter distances - 10k, HM, FM
3. The recent Berlin Marathon - I had a target of sub 4.10 with the training plan I had used and again was overjoyed with a 4:06 finish time.

 

And so, if you have a goal, work towards it with a proper plan in place - and that plan should include
1. Base building period
2. A 12-16week training program

3. Regular stretching routine - don't skip this please - see my point above on running injuries
4. Core / Strength training - once or twice a week, a 15-20 min session is good for us runners.
5. Diet and Nutrition - can't emphasise how important this is.

Take help of a trainer, a dietician if needed.

By the way, a missed run or a missed stretching / strength session does not mean the plan is derailed and it won't work. Stick to it.
Of course, don't make every race target oriented - run for the sheer fun it provides, for the endorphins and for the camaraderie of your group.

PS : The above is no new information but then I have seen runners make every race as Race A and look for improvement in timings in each every race. Even elites choose their A Race for the year and train towards it and they also start from scratch for it. So however experienced you may be there no short cuts to achieve that Race Goal of yours.... Good Luck!!!

 

 

The Ultimate Human Race - Comrades Marathon

Its the Comrades day today and for the last two years, on this day, at the end of the day I have had a tired and a sore body, a mouth with that coke-ish feeling (that’s what you get if you survive close to 12 hours on coke and water), a strong spirit and a medal (actually two in 2015). This year I watched the race from the sidelines. The race for those who don’t know, is a 89km ultra marathon in SA. The route alternates between - Durban to Pietermaritzburg called the Up Run in one year and Pietermaritzburg to Durban called the Down Run, the next year. And its called the Ultimate Human Race.

Now it’s not the most difficult ultra marathon in the world. There are longer, tougher ultras than can take the mickey out of anyone. There are the likes of – Badwater run in the Death Valley, US, Western States Endurance run, North Face Ultramarathon Mont Blanc, Leadville 100, Marathon des Sables. Run over tough trails, in horribly difficult weathers, these are the test of human stamina and endurance. So what is it about Comrades, that makes it the Ultimate Human Race. It is because the participants here are ordinary mortals like you and me. The others are usually invitational events with limited number of participants and the participants are ultra marathoners who live breathe dream sleep only ultras all though the year. Now that takes a special kind of person with huge levels of discipline, determination and dedication to this sport for being able to make it to the start line of these races.

And so without taking away the glory from these persons, let me put the spotlight on the runners who form the approx. 14000 crowd at the start of the Comrades every year. These are people who for those 3-4 training months give up their daily routine to adopt a lifestyle alien to them. They realign their priorities, they adjust their schedules, adjust their diets, sacrifice the late night parties, outings, the commitments change and for those 3-4 months they are on a mission – a mission to complete the 89km distance in 12 hourse else they won’t get a medal. There is no invitation, but a qualifying criteria of having finished a marathon under 5 hours. These are no hard core ultra marathoners – and every year there is a big crowd of novices – runners cutting their teeth into the big bad world of ultra running.

Unlike the other ultra marathons, each of those who choose to run this race, for those 12 hours are on their own – there is no crew to support them. Each of them knows that the only person they can depend on is the runner next to them. And so the camaraderie one sees on those roads is un-imaginable, not to be seen anywhere else. Each of those 14000 people who cross the finish line do not make any headlines but each of them is a winner without racing against anyone. They help others to cross the finish line without worrying about their own times – I guess in such a race as long as one gets to the finish line, there is no worry about the timing. When they cross the finish line, they can sense a change - those 12 hours on the road are a teacher, a lesson in life they wont forget soon. And while in those 12 hours they have been tested for their endurance, their stamina, they more importantly are tested for their spirit - spirit of not giving up, spirit of camaraderie, spirit of humanity. And so for me that's the reason this race is the Ultimate Race - ultimate test of human spirit to overcome all odds. There are some who do not finish, do not make the cut offs – they come back – stronger, better trained  - for their moment of glory next year.

But whether one makes the cut off and gets a medal or no –the day after the race, each of them, are back being a recreational, an amateur runner. Back to their daily routines till the registrations open again and the training begins all over again.

I have run both the Up and the Down run and they have been life changing experiences for me. I missed being on the road today and so an outing to SA is a possibility, maybe :)

Read my race report for 2014 run here :

https://runandrunmore.blogspot.in/2016/05/my-comrades-race-2014.html

My Comrades Race 2014

 I started road running and long distance running in 2010. By 2013, having done many HMs, a couple of marathons and a 50k ultra, I was itching for a challenge and with that I got bitten by the Comrades bug. But by the time I made a serious self commitment, the registration date was over for the 2013 run. To make up for this lost opportunity I signed up for the 50mile (80km) race at Bhatti Ultra event in Oct 2013. In hindsight, it was a good decision to have done that long an ultra run at home turf – it gave me the confidence that I can be on my feet for 13 hours.

 

On Nov 30th – last date for Comrades registration – nervous and anxious I took the plunge and registered. That was the start of the tough part of convincing family and training for the race. I had great support from my running group Ultrons and the group made sure I had running partners for each of my long hilly training runs sacrificing their personal time as the Jan- May period is typically a non- running season. With confidence from my last few super training runs, I was at the start at Pietermaritzburg at 5.30 am on June 1st, 2014. The weather was perfect. The only other important thing was getting the nutrition right to be able to sustain 12hrs on feet. I decided to have coke every alternate aid station, water as soon as the lips felt dry and gels every 10km. And thankfully the plan worked beautifully.

 

After the traditional singing of the SA national anthem, Shosholosha and the instrumental Chariots of Fire, the gun went off. It took me 9 minutes to reach the start as I was way at the back in Wave G. The first 1-1/2 hr was in the dark but not lonely. It was like a running rally. I also heard the bagpipers playing and enough locals along the route cheering us on. And somewhere running in that dark, we crossed the first of the big hills – Polly Shorts. I was told that the race has 5 big hills along the way. Far from the truth. There were 5 big hills and numerous smaller but tough climbs. From the beginning I decided to run up 1/4th of the hill, slow down for the next half and walk the rest of the hill. That’s a different thing that by the time we hit the 4th big hill, I was so tired doing the up-down on that undulating terrain that I was walking 3/4 of the hills. We were still herded together till almost mid way point so much so that the overtaking all through the route, the zig zaging made me run almost 750m more by the time I reached the finish. I reached the 40km mark quite strong, chit-chatting with the runners, high fives to young kids, waving at the crowds, supporting and being supported. And that’s when the mighty Inchanga came in – almost 2 kms of uphill, before an equal drop to the midpoint. It had a beautiful sight of the valley and so I decided to slow down, did a run-walk and enjoy the sight. You don’t try and race the Inchanga… never !!! Reaching the mid-point at Drummonds was really encouraging – Loud music, great crowds !! My next target was 58k as I had my family waiting for me there. But to get there I had to climb out of Drummonds with a 5km uphill to Bothas Hill – deadly stuff!!! So it was back to more of walk less of run, chit chat and just thinking of the finish line that made me reach the top of Bothas.. But for what – a non-stop very steep downhill which went on and on and on…but familiar faces at 58k mark was encouragement enough to continue running- it was just 31k more to go. By this time I had determined not to stop at all – stopping will not make my pain go away but each step forward will take me to the finish line.

 

I soon reached the outskirts of Durban and was overwhelmed and encouraged by the “go team India go” shouts – people brining in food, water asking me about my health etc.. And cheering me with “you are looking good” !!! The crowd support all along the way with medicines, food, water, coke and water hoses for quick showers!!!(it turned very warm in the afternoon) was SUPER !!!! But before the finish, I had another big hill at the 71km mark – Cowies Hill. Arrrgh .. I just put my head down and walked / jogged quietly up. A km long hill.. Not very steep but so far into the race and after taking a beating on the downhill, this one sets you straight. Beyond that there were some short steep hills and it had turned warm, so I had to stop at each aid station for coke/ water now. That slowed me down quite a lot. I crossed the last of the inclines with 5km to go and from there it was just running slow and steady to the finish. At the 88km mark near the stadium, I called up family to tell them I am close to the finish line and they should be ready to receive me. And to the shouts of India, India, and Rashmi Rashmi, I entered the stadium, crossed the finish line and claimed my first Comrades medal, finishing in 11:13:56. At the finish, the race director caught me and among other things asked me “will we see you next year” “oh yes!” I replied in an excited delirious state… Hmmmmm. Will I? It takes a lot out of you – the training, the planning, the race.. So will have to see.. But for now I am a Comrade!!!

Tips for Summer Running

 

This morning I did a 11.5km in awfully hot and humid conditions. This was after a 10.5km last night at Gurugram Starry Night Marathon – another run in high humidity. And so this morning I was wondering why am I beating myself up in this heat and humidity to do a 100 day running challenge. I have done a 30 day streak but in winters. Every year I usually go easy in this weather picking up the running only in August / September. But then we gotta do what we gotta do!!

 

So the only thing is to be sensible and how :

 

1. Do short distances – a 10k in this weather is as good as a 15k in “Normal conditions”. Adjust your running goals for the weather. The extra 5k may do more harm to your body than not doing it.

 

2. Hydrate Hydrate Hydrate – Hydrate during the day well and not just on the run. And more importantly water is Not Enough!! If you are doing a 10k or more, you have to have coconut water, energy drinks, honeyed water with lime, Limca – whatever suits you- while on the run. You lose body salts when you sweat and don’t wait to finish the run to replenish them.

 

3. Shorter loops – Disclaimer : I hate loops !!! But in summers I curb this dislike and go for loops. Keep lots of water at the starting point / in-between and use it for drinking, pouring over yourself / washing your face. Don’t get adventurous and push off for long runs without adequate water support.

 

4. Adjust your pace – Studies and learned Coaches say that for every 1deg F increase in temperature, you should slow down your pace by 5-10sec/ km. Our bodies don’t know the difference between a 5:30/km and 5:40/km but physiologically we are getting the same benefit even at slow pace. So slow down or rather – if you see yourself slower than “usual” don’t lose heart. It’s the Heat Adjustment Factor. As the weather gets better, you will suddenly find yourself way faster.

 

5. Start Slow – Our heart rates go up much faster in the heat and so even if you have a tendency to start fast, hold yourself back. An elevated heart rate right at the beginning is not good and so adjust your pace once you get your rhythm.

 

6. Needless to say, accessorize yourself well – light colour dry wick/ moisture absorbing clothing, sun glasses, sunscreen. What’s worked for me on many runs – is a wet cloth or a wet Balaclava / Headwrap around the neck. The back of the neck is a very sensitive place and hence keep that place cool and protected from direct sun rays.

 

So ‪#‎NoExcuses‬ ‪#‎Gottadoit‬ ‪#‎SummerRunning

 

‬

Keep at it!!!!

Challenge accepted - 100 days of Running

I have joined the 100 days running challenge. Its the first time I am attempting this kind of a challenge and that too in the summer months when I usually go low mileage. On top of it my work schedule is hectic these days.

 

However, now that the challenge has been accepted then no giving up. So after a 20hr day yesterday which included work and travel time and a morning 5k thrown in, I stepped out again today for my daily dose of running !!!

Here are a few tips for the intermediate and beginners-

1. Keep it simple initially - don't mix up speed and distance. Focus on making sure that you are disciplined about the daily run and forget about going long or fast.

2. Take adequate rest - switch off the idiot box early and get an extra hour of sleep.

3. Stretch, Stretch, Stretch - if needed ice and get a massage. Your body is not used to such pounding and initially you need to do all that you can to support it

4. If you are training for a race - my suggestion would be to focus on that but if you still want to participate here then adjust your training. On the rest days do the minimum 2k and that too slow.

5. For the others since there are no rest days- make sure you don't get greedy and give yourself 2-3 days per week of just the minimum 2k distance. Remember initially it's all about becoming consistent and staying injury free.

6. Any niggles - STOP!!!! These 100 days are not the end of your running life. Get an expert advice if you feel any pain.

7. Hydrate - especially in this weather make sure you hydrate during the day as well.

8. Diet - I am not going to tell you to start having a protein shake :) but have a well balanced diet and if you want to increase the protein intake increase your intake of natural forms,, like chicken, paneer, lentils etc.

This is not a race but there is a winner - anyone who can successfully keep up the discipline of a daily run !! Basically move his / her a$$ everyday with no excuses !!!! Good luck !!!

There's always a first time

And so it was for me this Sunday – my first duathlon. I spent my Sunday morning thoroughly enjoying myself and surprising myself as I participated in an Olympic distance Duathlon – a total of 15km running and 40km cycling.

As I mentioned in my last post, I am slowly getting back into the routine. And I have always believed that participating in events is a sure shot way of upping the motivation levels and so had signed up for a few. But a duathlon - what was I thinking ? Anyways, I still got the bib picked up, leaving the GO / NO Go decision for last minute. And it was during the Saturday morning run, when a friend said – “When was the last time you did something for the first time?” that the planning really began. The format of the event was a 5km run followed by 40km of cycling and ending with a 10km run. And this is how my scorecard looked like :

My Handicaps
- I can’t even remember when I cycled last. I am not a regular cyclist, infact friends and family get their quota of laughter every time they see me get onto the saddle and finding my balance.

- My old rusty MTB is always in a non-cyclable condition. I did take it for servicing on Saturday evening but all that could be done was getting the nut bolts tightened with the guy at the bike shop telling me that my bike needs repairs and not just a service and it will take more than a day for it.

- Running has picked up and so I knew the first 5km would be a breeze. But it was the 10km after the cycle leg on sore bums that worried me. I even tried a mini FB campaign to get the organisers to change the format from 5-40-10 to 10-40-5 !!!

My Advantages
+ I was pepped up completely and was looking forward to the adventure – irrespective of the result

+ The weather was awesome. Weather prediction of a rain had me worried but thankfully it only drizzled and it kept the fun element intact.

+ The route wasn’t tough. Mostly flat with minimal incline. Hill repeats are my favourite running regime but cycling up an incline is my nemesis and so a route with minimal incline was a big advantage.

And the result

• I breezed through my first 5km – a 27mins odd !!!
• I didn’t get off my cycle even once for the entire cycling leg. Yay!!! And let me confess – there were moments, when I did feel the start of a new romance, when I wanted to let go of my current relationship (with running – mind you!!!) and embrace the new one ….
• But the old flame came back strong - all fun and pumped up and reminded me of the love between us and that what I am today is because I am a runner !!! When I passed many in that lap because I had strong legs and a strong mind, those fleeting romantic moments on the cycle were soon forgotten !!!

 The arrangements for the event were super. The roads we used have fast moving heavy traffic and the traffic police did a good job of managing the traffic in those conditions. Good food at the finish and a lovely medal for my first ever …..

pic courtesy : FB page of the event

Lacing it up !!

Embed from Getty Images

The transition from “no running” to “running” has begun. Discipline around sleeping early, eating well and in general about work life balance is slowing coming back. The schedule is still hectic, but I am making a conscious effort to take time out for a run. I don’t know if its the running that has caused this change in me to become more responsible towards managing my life better or the other way around. Either ways running figures in the scheme of things and so its confirmed – Running = “A Better me”.

What have I been upto 

• Had planned back to back HMs last weekend but ran a 21km and a 12Km – happy that I dragged myself out on the road on a cold foggy morning. It was slow, easy with no time target. Just to get into the mode.
• I was afraid this may remain a flash in the pan – but I followed it up with a 35 km this week, spread over 4 days. So more days of being in the routine. The soreness is gone and while I am still way slower than my best, but runs are easier now.
• I am starting to feel fitter. Despite no running, I had held onto my weight but not to the fitness. I feel better, fitter, less bloated now. Those new tight pants are still in a wait mode but I am more hopeful now of wearing them soon than before.
• Reviewed my 2016 targets and decided to start looking at them like a true corporate - on a Q-o-Q basis. For this quarter, I have a plan to run the NDM end February. The idea was for it to be faster than ADHM- may have to rethink on that. But am confident of turning up for this run. Unlike the Duathlon in early Feb – where I am scratching my head wondering why did I sign up for it. But the bib has been collected and so here's to some cycling and running. This will be followed by a 10k race in early March and that’s it for the first quarter.

The Not-so-good

• Still not getting my desired quota of sleep. Not sleep deprived but can do with some more shut eye.
• I am still not at that stage where I am following a plan or can follow a plan. I just hope that with whatever runs I can get between now and end Feb, I do a strong NDM.
• Recovery is far from adequate and hence I am worried about injuries with the increasing mileage. Rest and recovery are an integral part of any training regime, and I need to spend more time stretching and rolling. 

Recent research shows that it takes about two months for a behavior to become a habit, debunking the inference from an earlier study that it takes 21 days.

 http://blogs.ucl.ac.uk/hbrc/2012/06/29/busting-the-21-days-habit-formation-myth/ 

And here I am hoping that for people on a second or third or “whatever it is”th cycle, its quicker !!!!!

Why I run ?

I had big plans – back to back HMs on the weekend. The intention was to not lose the motivation from the SCMM triumphs of others and get my lazy self going.

Well, it didn’t go as per the plan. The Saturday morning run was fantastic. A cold foggy winter morning with temps of about 6degC was a perfect setting to get back into action. It was a slow paced run and am so glad and thankful for the company I had, to help me finish my HM distance. With no running for so long, it ached and pained and the last few kms were difficult. But I enjoyed it, especially when I had my post run staple breakfast of bread bhurji with a hot cuppa tea. The body was sore and somehow I reveled in that pain. However, the soreness meant only a slow 12km run on Sunday - another foggier cold morning. But what did I realize over the weekend was an affirmation to why I loved running:

1. Because I can. I am, now, a stronger, more confident, tougher version of my earlier self. Version 2.0 who has that strong mind to get the body out on the road for a run. And I will keep doing it. Over the years, I have surprised myself with the change in me - patience, perseverance, toughness – qualities that I have imbibed as a runner and I am not giving up on them.

2. Its just so badass to tell others that you went running despite the weather – be it the fog, rain or heat. Be it the sweat soaked t shirt on hot muggy day or the fully clad attire on a cold winter morning, if I am out there I am a ROCKSTAR!!!

3. The chit-chat and banter with the group is just so refreshing and a stress buster. These are friends with whom one can talk about weather, politics, films and even career status & family anecdotes. And sometimes during those early morning hours on the road, we let go of our fears, our worries, our problems as we soak in the energy and advice from the others.

4. Murakami’s says in his book “What I talk about when I talk about Running”, “We run to acquire a void.” So I run to find that void – where I step away from all the chaos – to emerge stronger, clearer on what needs to be done.

5. I have always said, running is my meditation on the move. When I run, deep in my thoughts – in the zone – the world around me becomes quiet. And with some of my running partners, we have reached that understanding when running is just that - the pounding on the road. We can run together for kms in silence - no talk but each of us sorting out our thoughts and getting that calmness that the world can wait till I am clear on what I have to do. .

6. Its that sense of accomplishment after a run – the “Runner’s High” which gets you going to face other areas of your life. It builds the belief in our own potential and self. It provides a purpose !! A sense of accomplishment has fueled the need to set bigger, more challenging ways to push myself, in each area of my life and has thus become a habit.

7. It’s a great way of getting that exercise done which will help me stay fit, allow me to eat as much as I can, fit into those nice slim pants hanging in the cupboard and hopefully keep all the dreaded diseases away.

8. Ofcourse, you get to wear all those nice fancy running gear and not because you can afford it but you have earned it !!!!! AND

9. It’s a great addiction to have !!!!

And so here's to running and more runs !!!

I missed the Prom !!!!

So I missed the SCMM this year. I wrote earlier, life has been busy and so with no training, the decision to call off the annual pilgrimage to Mumbai seemed sensible. It was heartening to see many of my friends get their PBs or run a strong race coming back from layoffs due to injuries. The FB posts started coming in as soon as the race got over with updates on how the race went and were soon followed by post on the celebrations – which have now become a ritual and performed religiously. And they kept flowing in and continue to flow in even after a week. So much so that I felt like a high schooler who had missed the Prom party and had to make do with picking up the juicy details and all the fun stuff in the school corridors. I have missed races before – not turning up after registering and sometimes even after picking up the bibs but never missed a race so much.

Ofcourse, no training has had its benefits
- The toe nails are all back with full growth and despite two permanently blackened toe-nails, the feet look nice.
- Can go without washing my hair for 3 days and it’s a blessing in the winters
- Sleeping in till late has been fun
- I am an obsessive run logger so no run logs to be uploaded / updated
- Kids have been happy to see me home on weekend mornings when they wake up
- Laundry piles have gone down :)

But heck I miss my runs !!

Those SCMM FB posts reminded me how much I have missed the runs and the accompanied running banter with the group. And so with the Saturday off this week, I have made a plan to do back-to-back HMs on the weekend. We will see how it goes – at this moment I just want to be able to get out on the road for a run. There is no pace or time target but just to run at an easy fun pace. I just hope the body co-operates and if it doesn’t then the mind will have to take over. 

And ..... I just hope I remember to charge my Garmin !!!!!

See you on the other side of the weekend with my report on how the runs went.

Whats your excuse ??

I was supposed to put out a post on January 1st - “My running resolutions for 2016”. I did have a good start writing my fitness goals for the year – and I do have some serious running goals. But work kept me busy and I just couldn’t get myself to finish the post in the first week and so never posted it. Two weeks into the new year and I decided to do a stock check. Here goes - no-show at SCMM, missed training runs, training plan misplaced and worse- I haven’t even registered for my next running event – one of the goals for 2016. But trust me I have reasons. Seriously, enough reasons – valid genuine reasons to skip the run yesterday and day before and for tomorrow and….

And in this, I know, I am not alone. We all do it - Come up with reasons or EXCUSES to miss a run. Here is a list of the ones that I use very often. And if these are the ones that you also use then I have a sound advice for you !!!

1. Too tired – Late nights, travel – that’s understood. So get a good night’s sleep, go for a late run and for that one day make the run your priority. 

2. I don’t feel like it – Now this is one where I just don’t know what to do. Ofcourse, one can say – If you don’t “feel like it” now, how did you “feel like” signing up for the race? 

3. Have a busy day at work – Get the endorphins and the runners high early on, to keep you going through the day

4. Todays run in the plan looks difficult, I won’t be able to run the distance / the pace – Get out and give it a try !!

5. Another day off won’t hurt, Tomorrow for sure – Tomorrow never comes !!

6. No one from the group confirmed, its not a good day to run – Its your run, you go get it done. 

And the best,

7. Training is anyways ruined, have skipped too many runs – break the dry spell, its tough but start slow, start small, get going.

Sometimes, we genuinely have a good reason to skip a run – injury, exhaustion, fatigue – and it makes sense to take a break. But when there’s an excuse each time you have a run, something different is needed. I have suffered from the excuse syndrome in the past as well and here’s what I have done to break the bad habit 

1. Set a 5 / 10 day target – Start small. Put the training plan aside and just focus on the short term goal. I have done 10X10s, I have done 15 days running streaks. And by the end of it, I had the rhythm back. 

2. Get your running partner / group to get you out – If you run with a group, nothing better than getting your group to force you out. Seek help. It works.

3. Social media – My FB list is almost 70-80% running friends. I spend a little extra time on FB reading what others are upto and that is sure shot motivation. Look at your own running pictures - Remind yourself of what you are capable of, of your past accomplishments and the high that accompanied them!! 

4. Read a motivational blog, a book and be inspired.

And I know that I need to do one or more of the above soon and get my running life back!!

 

The race that was meant to be and then ....

It’s the night before the race,  the night before the annual running mela, the maa of all races in India – SCMM 2016. I have a bib number but I haven’t collected my bib. I am not carb loading or getting my running gear ready. Infact I am not in Mumbai. But at home writing this and will miss this year’s turbo charged SCMM. I have been at the start line of SCMM for the last 5 years – first 2 for a HM distance and last 3 for FM. I had all plans to run this edition too. But there I was, flying out of Mumbai on a Friday before the SCMM, when all my friends were flying in to Mumbai that same day, very well aware of all the fun and excitement of the weekend that I was leaving behind.

The countdown to SCMM, like all previous years, began in August last year when I did the registration for the race in the very first week. I even got D to register for the HM, this year. The hotel and air tickets were booked in September / October. In October, I started training for ADHM and the plan was to build it to a FM training post the ADHM. ADHM came and though not a strong performance but I was happy with the results with whatever little training I could manage – you reap what you sow !!! I got hold of a training plan which was to help me train for SCMM in January and a faster HM in February. And then…………..Life got in the way !!!!! What started as one missed training run, soon became two, three and before I realized I had a long list of excuses for missing all my runs!!

And it was with a heavy heart that I cancelled my tickets and the hotel booking end of December when I for sure knew that I was in no shape to run a FM distance in January.

I have always enjoyed my SCMM outings - despite the weather and the dreadful inclines at Peddar Road and Sea Link. I don’t know if it is the Mumbaikars who come out in big numbers to support the runners and are there all through the 42.2 km of the race, or meeting the running junta from all over India or the thrill of running on the Sea Link or that mixed feeling of joy and anxiety when you reach Marine Drive or the after race party at Leopold – and the party is always fun whether you have had a good race or a bad one – SCMM remains a very special running event.

Tomorrow as all you people – my special runner friends – run the streets of Mumbai, I will cheer for you from here, pray for you to have a strong and an enjoyable run and you in turn have an extra pint on my behalf at Leopold !!!

I, in the meanwhile, will get down to getting my life, I mean- excuses out of the way !!!!!!

Running Together

It took me 4 years to get my husband to start running. My husband, D, enjoys his game of tennis and golf and I would say is generally fit. But when it came to running, his pet retort was – running is not a sport, it does not require any skill, why would I engage in a activity as boring as running, what do you "do" when you run??? So for my first year of running, he watched me from the sidelines as I moved from a 5k to a 21km. He was curious and was impressed and so even came to cheer me for my first ADHM. But by the second year, the novelty had worn off. As per him, I had started disappearing too often in the mornings. Though, all through this, he remained supportive of my new found love – be it when I splurged on the Garmin, new running shoes, other fancy stuff new runners typically buy – body glides, gels, visors, etc. or in taking care of kids when I started registering for out of town races.

By the third year I had reached a full marathon level and his interest in my running was back. He was also curious about my runner friends – the fact that I was not alone and there were other “crazies” like me. I did a 50k ultra around this time and it left him suitably impressed. By now he had realized that this is not a passing fad and that running in my life is here to stay and he has to make peace with my new passion. And so my decision to run the 80km at Bhatti in 2013, was acknowledged with a discussion on how I plan to train for the 80km, how will I manage being on feet for a 12hr period etc etc. I don’t know what changed but for the first time, he agreed to accompany me for my training runs. I kicked off my training with a 10X10 (i.e. 10kms each day for 10 consecutive days) and he agreed to join me for a 5k each day. And that’s when we became a “running couple”. He too had become a runner !!!!! It was fun in the beginning – motivating him, pushing him to get up and get ready for a run when all he wanted to do was sleep, listen to his tirade on aches and pains etc etc. It was fun to show off my “knowledge and experience” and telling him – about the right posture, is the speed slow or fast, stretches after the run and ofcourse introduction to “The Garmin”. He is a number freak and all the nice graphs and data gave him a good feed for detailed analysis on how the run went – ofcourse followed by the paralysis of my brain listening to all the inferences and calculations from that data. We runners get a high at the finish, his high is with a lag - when he sees the numbers. Till then he is grumpy – grumpy enough to tell others by a sign language – “Don’t Talk to me” !!!!!

This is us post his second ADHM... all smiles !!!!

So well, that was how he became a runner too !!! Hows my life after that – he has completed 3 HMs since then, improving his timings in each one of them; he knows my running gang well and does not think they are a bunch of crazies but is impressed with the mind blowing ultra feats they do; sometimes, just sometimes, its nice to get a kick in the back if I am lazy to go out for a run; there is pride and awe for my running achievements and he even pushes me to better myself each time; there is a respect for the way I follow my passion balancing all my other responsibilities in life; when I splurge on a pair of new shoes or some fancy running stuff – no more raising of eyebrows; words like PB, Gels, Ultras, Trail Run / Road Run, Intervals, Tempos are said and understood alike; we finally have a fitness activity we do together; on a holiday I get a running partner to explore new routes and tracks; and together we are role models for our kids.

But there is the other side – I now have a critic at home who analyses each of my runs and sometimes you just don’t want to hear “that’s it, you only did a 7k”, “you were very slow today!!!”; the box of Gels disappear faster than I plan; the new Garmin is for him; the detailed analysis post every run – which also gets shared on each of the whatsapp group he is on with family and friends – for the next many many days – is tiring. Uff!!; his races and runs take a priority over mine; a missed run and I am to blame; just too much run related talk happening at home and sometimes I am the recipient of the running gyan !!!!!

It’s a great feeling to have inspired him to take up running. In this busy life, with daily discussions largely centering around personal and professional agendas, we have found a common stress-buster topic to connect on passionately and this shared commitment towards being healthy and fit is a great binding factor between us.

I also asked a few friends – running couples – to share their views on how is it to have a runner spouse and here goes :

Ranjana & Nitin

Her : We happened to start almost together about 4 yrs back - me into running and Nitin into cycling and picked up each others sport only in last 2 years. Nitin jokes sometimes that he picked up running so that he could run behind me but on a serious note - I have become a focused runner only in the last year or so bcoz of my designated coach - Nitin. He's more thorough, meticulous about the work outs and an inspiration at home and what better than your life partner encouraging you to challenge your limits.

Him : More than Running together its the process of doing our workouts together which gives me an immensely satisfying feeling. It's a sense of achievement coming from a non sports background and just these small steps every day makes for a perfect start to the day. You know what your partner is going through prior to the run and inspite of not in the ideal shape it's just good to have a support which pushes you every now and then.

Puneeta & Princy

Her : He pushed me because he himself got into it. Although, on a serious note, it does make me feel proud when people comment that we don't look our age & how much weight we have lost & want us to share our secret. Of course, I'm also now almost an addict where I've begun to feel guilty about not working out or not able to run for whatever reason. He's been very patient with me to help me get to a point where I can run on my own for 21 kms and enjoy it. However, there have been enough arguments about how much, what speed, building pressure of time etc. And it's always a pleasure when you cultivate a new hobby together. After being married for years, it's like rediscovering each other, nurturing new habits, it's a wonderful experience and the best side effect is that it makes one fitter, healthier individual.

Him : As I trace back my journey of running I realize how much difference a running spouse can make. When I started running regularly the most challenging part was handling comments like - "running se shaadi kyon nahi kar lete", "Ya toh run kar lo you mere saath reh lo", "raat mein 2:30 ko koi bhagne jaata hai kya?"

When she started running, she could not run 100m, but 6 months down the line an easy 10k happened without a break. Not sure how much that meant to her but to me it was as if I had scaled Mount Everest. And one of those lazy days when I did not want to run I heard her say "I am heading out for a short run" which turned out to be a 10k. The "short" got redefined from 100m to 10000m just like that.

I got new names as I accompanied her for her runs and for her to run better; Personal Coach, Wife torturer, Slave Master and what not but this was in jest. Now I see the down side because she is having an injury and that is keeping my motivation also down and I am slackening in my running discipline.

But it is these moments in the morning which have become a lifeline of togetherness and joy. We joke, we fight about but the focus is always us. Now running or no running we are fitness believers and really enjoy what comes with it.

Seema and Vishesh

Her : It’s a blessing to have your spouse as a runner – innumerable benefits beginning from someone to wake you up with a cup of coffee, someone to drag you out of bed when you feel sluggish. There is so much to talk about, strategize, plan and pace runs with each other. We know each other's likings – anything running related – and so buying gifts is easy !!!!! and no questions asked when you leave home at 5 for a run and get back home at 12 – because both of us were there !!!!!! Its fun to be fit together - so that we both stay healthy, live better and happier. And importantly, when you don’t run well, we both sulk together and a great run means we celebrate together!!!!!

Him : With her taking up running - the problem that I had to catwalk out of the room to get ready for morning runs has vanished; we can go on talking for hours on the topic of running – a common topic to talk about – pre run, post run.